dumbbell clean

A upper legs exercise targeting the glutes, performed with dumbbell.

dumbbell clean demonstration
dumbbell clean — demonstration

Body part

Upper Legs

Equipment

Dumbbell

Target muscles

Glutes

Secondary muscles

Hamstrings, Quadriceps, Calves

How to do dumbbell clean

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.

  2. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.

  3. Explosively extend your hips and knees, driving through your heels to jump off the ground.

  4. As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.

  5. Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.

  6. Lower the dumbbells back down to the starting position by reversing the movement.

  7. Repeat for the desired number of repetitions.

Muscles worked

Primary (target)

Glutes

Secondary

HamstringsQuadricepsCalves

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